Circuits, Planks, and Muay Thai at Sheepdog

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Great group of Pax today for the workout. We had twins, Gumpalicious, Endo, and an “I accidentally clicked HC when trying to find out who HC’d.” Always a good time at Sheepdog!

FNGs:None

Warm Up: Pretty standard warmup with side straddle hops, fozzy arm circles forward/reverse/seal clap/overhead clap, good mornings, imperial walkers, and hillbillies.
The Workout: Mosey to under the shelter with the low wall sections for 10 merkins, irkens, dips, and derkins.

Mosey a lap around the parking lot and circle up for 10 AG front kicks, jumping lunges, and reverse kicks.

Mosey back to the first location for 9 of each. Take a lap around the parking lot for 9 of each, but substituted monkey humpers for jumping lunges moving forward.

Mosey back to the first location for 8 of each, but substituted planche merkins instead of derkins for just this round. Take a lap then 8 of each lower body exercise.

Mosey back to the first location for 7 of each, take a lap and 7 of each lower body exercise.

Mosey back to the first location for 20 merkins(Suprise!) and 15 dips. Some mumble chatter about a good lesson of never knowing what’s around the corner. Take a lap around the parking lot then 15 AG front kicks and 15 AG rear kicks.

Mary: Mosey back to the first location for Mary. 6 Rounds of Captain Thor’s followed by an embrace the suck plank hold (~5 minutes).

Turned it over to Shredder for 10 minutes of Muay Thai training with blocking, elbow strikes, then a block/strike/knee combo.

Announcements: Run coming up, Shredder looking for volunteers for the next Ted Talk (how has F3 changed your life), special workout tomorrow at Brier Creek.
T-Claps (Recognition): Everyone that made it out and pushed through this morning. It’s always great seeing you brothers!
Prayer: I took us out

It’s Good to Be Back

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“It’s good to be back.” This was said by Kotter Mr. Terrific as we finished up today’s workout with COT. You know how sometimes you know someone only means something like 60 or so %…either way, Mr. Terrific was strong pushing through today’s workout. He was not weak…if so…he would’ve just fartsacked. We we’re glad to have this guy back! Today’s beatdown was designed to be very simple, yet effective.

FNG’s: No
Warm Up: SSH x 25 IC, Good Mornings x 10 IC, Frankenstein’s, Willie Mays Haze, Seal Claps, and Moroccan Night Clubs all x12 IC. Moseyed around the back of the school for the workout.
The Workout: Very simple. Each PAX would complete 100 Single Leg Bulgarian Squats, 200 Hand-Release Merkins, and 300 Squat Jumps. PAX worked for 3 minutes at a time. When the timer went off, we did and Indian Run around the back track. Each round we added a lap for the Indian Run, up until 3 laps. All PAX worked together toward the end to pick up the 6 and bang out final reps. This took us just about the entire time.
Mary: WW2 x 30, LSF’s x 20 IC, Pickle Pounders x 10 IC. SSH x 50 IC, Good Mornings x 10 IC. Have a nice day!
Announcements: Bed Build donations and project coming up at the end of the month. Thrift store work this weekend as per Gump. Look for both of these opportunities on the 3rd F Channel. New Monthly Challenge about to hit the street…Check Slack…it’s yoga and stretching…we all need it!
T-Claps (Recognition): Mr. Terrific fearless and unrelenting in getting back after it in the gloom today!
Prayer: Pikachu’s M, Sargeant Leach (retired HSPD) battling lung issues in need of transplant. YHC took us out…honored to lead today men!

I’ve Been Duped

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Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show.  However, the Q conveniently showed up anyways, along with two other PAX .

Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with

  1. Jump Squats, Run stance squat,  Airborne Heisman and Swing Kick, repeat
  2. Irkins/ Wall Jumps, Step Up Kicks, Dips, repeat
  3. Monster Truck Tires, Double Airborne Heisman, Twist Combo, repeat
  4. Front Kicks, Side Kicks, Back Kicks, repeat

By this time, the Q was gassed.

Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.

It is always an honor.

 

Freestyle Dora Ring of Fire

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Another cool rainy Friday morning and the only thing I knew about this Q was that it’d be under the shelter. 
FNGs:N/a
Warm Up: Pretty standard warmup as I racked my brain for what would happen next. Dora is always a great option, but my mind flashed back to a Dovetail Q with the field of dreams rotation workout. I decided to combine both and see what happened.
The Workout: I spaced out the 6 Pax into stations and went around the circle asking what exercise they’d like to do using what was around them. I then told them the first station would be the only one involving counting and would be Dora style. 100 squats were needed for the first round total. All pax began their exercises, station 1 did 10 squats, then would bear crawl to station 2 to begin doing whatever exercise that pax was doing, as soon as they reached station 2 that pax would bear crawl to station 3, and so on until we had rotated enough to complete 100 squats total for station 1.

Round 2 was 200 merkins with duck walk in between stations and all new exercises at each station.

Round 3 was 300 LBCs with lunge walks between stations and all new exercises at each station.

Shredder took over for about 10 minutes of combatives focusing on rooting, front kicks, side kicks, and firing down to improve power with wing chun strikes.

Mary:We closed with 4 minutes of an embrace the suck hold.

Announcements: VQ at GP on Saturday
T-Claps (Recognition): All pax that posted on another rainy Friday
Prayer: We all took a knee and I took us out

FML Visits Sheepdog

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Saw a nice spot open on the Q Sheet for Sheepdog and decided to take it up with the shield lock. 187 stepped up and a co-Q it was!

FNGs:

Not today – maybe a good thing, who knows
Warm Up:

Newly named Australian Slaughter Starter – 20x Turkish Getups OYO

5x Burpees for Cupid coming in on two wheels

SSH x20 IC

Daisy Picker x10 IC

Frankenstein x10 IC

Sir Fazio x10 forward/backward

Seal clap x10 IC

Squatted overhead clap x10 IC
The Workout:

Mosey to the end of the parking lot and line up for 11s. Donkey kicks, sprint to other end, star jumps, mosey back.

Mosey to the nearby school wall – Preacher’s Chair x10 down the line, followed by Balls to the Wall x10 down the line

Mosey back to the parking lot for Freddie Mercury x10 IC before handing off to 187

Indian run to the back of the school

Build a bear on four square squares

First half of around the clock merkins

Mosey to nearby wall – spider man shuffle down the wall, plank shuffle back

Australian mountain climbers x10, squat jumps x10, australians x15, squat jumps x15

Mosey back to squares for second half of clock merkins
Mary:

Variety of core exercises at 10x IC

End with running in place up downs
Announcements:

Long ass run on ATT

Shield Lock TED talk on Tuesday
T-Claps (Recognition):

Shredder for holding down Sheepdog – an awesome AO for those that haven’t visited it!

Great to see Yogurt mid-way through his bike ride too.
Prayer:

YHC’s M

Sheepdog-3/5/21

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a solo beat down at Sheepdog.
EC: Shredder 2.0 mile. 
Had a solo workout this morning in a lonely gloom.
a couple laps around the school to warm up. Various exercises including merkins, irkins, dips, step-ups, squats, lunges, LBCs, LSF, single leg Homer to Marge, single leg dead lifts, with several laps around the parking lot sprinkled in between sets.
COT: took some time praying for PAX in need.

 

Tour de Sheepdog

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I was excited to see a car waiting for me as I pulled up to my first Sheepdog of the year without rain.
FNGs: N/a
Warm Up: Side straddle hops, fozzy arm circles forward and reverse, Michael Phelps, good mornings, and daisy pickers
The Workout: scrapped my original plans and decided to give Endo a tour since it was his first time at sheepdog. Mosey around to the back of the school while pointing out typical stops and options. We stopped at the playground for a nice strength/cardio circuit. 1 pax does the exercise while the other ran a lap as the timer for merkins, Australian rows, dips, squats, irkens, Australian rows, dips, and squats.

Mosey back to the front for a quick history of Sheepdog, the thoughts behind it, and some boxing work. I showed him the difference in power that comes from firing into the ground and riding the wave through your strikes. Then proceeded to do several rounds of jab-cross combos.

Mary:  Ab work in cadence: mountain climbers, hello dollies, world war 1’s, plank, Freddy mercuries, low slow flutters, plank jacks, plank taps, and 1 minute plank to finish it off.

Announcements:N/a
T-Claps (Recognition):Endo for his 4th post and 1st at Sheepdog
Prayer: Endo’s wife recovering from surgery, his work going live Monday with a big project that’s been in the works for years, the country, and those effected by the pandemic

Rolling Dice @ Sheepdog

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It was a cold and damp morning but 3 HIM didn’t let the fartsack win.  Way to get it done gents! We were definitely thankful for the shelter from the rain at Herbert Akins. Thanks for the opportunity to lead – always an honor!

FNGs: None

Warm Up:

Good Mornings x10 IC
Daisy Pickers x10 IC
Sir Fazio Arm Circles – x10 IC fwd/ x10 IC rev
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:
Taking full advantage of the shelter from the rain, YHC employed a pair of dice with exercises on each side and located them about 20 yards apart on each end of the shelter. The task was to bear crawl from one end to the other, roll the dice, do the exercise and return to the other end via crab walk. R&R until time expired. We decided that once we did an exercise, it would not be repeated. That was especially good news when it came to the 15 star jump burpees which were every bit as miserable as they sound.
With about 10 minutes remaining, YHC handed the reins to Shredder who coached us through some close-quarter combo strikes.

Mary:

American Hammers x20 IC
Box cutters x20 IC
Low Slow Flutter x20 IC
LBC’s x20 IC
Have a Nice Day

Announcements:

See Slack/ FB

T-Claps (Recognition):

T-Claps to Shredder for doing EC in the rain! Solid!

Prayer:

Those dealing with/ recovering from injuries
Family & friends recovering from COVID

Dropping the Hammer at Sheepdog

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Sometimes you just have one of those weeks where your thinking, “If one more dude says something I’m gonna…” As I travel around to different AO’s and hear the short…but authentic stories of various PAX, I think a lot of us have had these weeks A LOT lately. So today at Sheepdog, the heavy bag made an appearance and since we don’t all have the proper gloves to really go to work on it, we dropped the elbows…hard and heavy! 4 PAX braved the rain and no promises of cover from YHC in the pre-blast. In the end, we did most of our routine under the awning, though no one stayed dry for long.

FNG’s: none
Warm Up: Good Mornings x 10, Seal Claps x 12, Imperial Walkers x 10, mosey lap, Windmills x 10, Overhead Claps x 12, Hillbillies x 10, mosey lap, Hand-Release Merkins x 20, Prisoner Squats x 20.
The Workout: 1 minute, 15 seconds work/15 seconds rest Tabata at stations in a circuit. Each PAX just about hit 3 rounds of each station. Stations were:

Step-Ups with the high knee

1-2’s with 5 lb. dumbells in hand

Plank pull throughs with 20 lb. kettlebell

Heavy bag elbow strikes, ground work

Kettlebell bear crawl stopping at cones for 2,4,and 6 rep count per arm snatches/clean, jerk, press. Had a 25 lb. and a 35 lb. kettlebell for use.

Next Thang was a 3 round series of 45/15 tabata completed together. It was a 3 round switch off between Zebra Kicks and Rocky Balboa’s.

Final Thang was a 2 round 45/15 tabata of fast feet/sprawl/merkin/squat jumps at the call of YHC to burn us out.
Mary: Built into the workout, but Shredder gave great insight into throwing the elbow effectively and powerfully when needed. Bottom line, if you end up on top in a situation, make sure your weight is up on the attacker, so the elbow can drive through. Even if not, everything in the body is relaxed, one hand up for protection, until the explosion of the elbow down and through. You had to be there, but fundamentally solid stuff.
Announcements: Q-School coming up on Sunday, Feb. 21st at 3:00 PM, Womble Park with 2nd F to follow. 3rdF TedTalk coming up with live talk from Greensboro PAX about the impact of crucial conversations and insight into “all men” and our role as HIM’s in it all.
T-Claps (Recognition): These PAX for playing the games I often provide.
Prayer: Lot’s of PAX stressed, overworked. Balance is needed these days. PAX who are sick or injured. Shredder and job stress and keeping those plates spinning…peace and strength for him…and all PAX…as we keep moving forward to lead and serve our “concentrica”.

That Didn’t Sound Nearly As Bad In My Head

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PAX:  Shredder & Martini

FNGs:  Not Today

Warm Up:  SHH, Daisy Pickers, Imperial Walkers, Hillbillies, Good Mornings, Arm Circles, Frankensteins

The Workout:  B.L.I.M.P.S

PAX started at the last joint in the sidewalk.  Bear Crawl through 2 joints of sidewalk.  B – 5 Burpees, Bearcrawl through 2 joints of sidewalk, L – 10 Lunges, Bearcrawl through 2 joints of sidewalk, I – 16 Imperial Walkers, Bearcrawl through 2 joints of sidewalk, M – 20 Merkins, Bearcrawl through 2 joints of sidewalk, P – 25 Plankjacks IC, Bearcrawl through 2 joints of sidewalk, S – 30 Squats.

Turn around and head back – B.L.I.M.P.

Continued back and forth dropping a letter each time

This workout sucked . . . it will definitely be used again!

Combatives w/ Shredder

Mary:  Multiple core exercises – this may and ended up being worse than the Main Event

Announcements:  None

T-Claps (Recognition):  Shredder for a sloppy EC

Prayer:  Country, Covid